5 Useful Tips On How To Gain Weight Fast

If you're all skin and bones and want to know how to gain weight fast, then these 5 tips will help you add some flesh and muscle to your frame.
While it may not seem apparent, gaining weight is just as difficult as losing weight. Those who are skinny or thin are that way for a reason. They eat less than normal, or have such a high metabolic rate that they burn off all extra calories, leaving little or nothing to build their body on.
So how to gain weight fast if you're a rapid burner who can't seem to eat your way to more muscle? The standard advice to eat fatty or sugar-rich food isn't effective. The reason is that the extra calories in these diets tend to be deposited on your body in the form of unhealthy fat rather than solid muscle.
The best way to gain weight is to eat food rich in calories as well as protein. That's the right approach to get adequate nutrition while providing your body with the substrate required to build muscle. Your food must be rich in protein and include moderate amounts of carbohydrate and fat.
Here are 5 tips to put on weight the healthy and natural way.
1. Avoid snacking in between meals. Have just 3 large meals daily. Include starchy food like potatoes, pasta and bread in your diet. But don't eat chips, crisps and other fried snacks that only provide empty calories. They not only help you gain weight, but they are also bad for your health.
2. Eat eggs and lean meat. Chicken and turkey are excellent sources of animal protein. Legumes, beans and peas are good sources of plant protein for vegetarians. By combining protein-rich food with carbs and vegetables you can plan a balanced and healthy diet.
3. Take dietary supplements. Protein shakes and whey drinks provide a boost of protein and amino acids in the immediate post-workout period. By taking these building blocks of muscle growth, you will quickly bulk up and become stronger.
4. Exercise lightly. This improves your appetite and you'll be able to eat more calories. Training with weights helps develop muscles while also making you hungrier.
5. Eat multiple meals daily. Some people find that they may have to eat 6 or 8 times in a day in order to gain weight. This is important when you work on strength training. This increases calorie consumption, and you must focus on eating more than you burn off in order to gain weight.

Article Source: http://EzineArticles.com/9376706

7 Tips on How To Increase HGH Levels For Building Muscles

Hormones are typically tiny chemical messengers which help to transmit information from one part of the body to another. They are produced by different glands in the body forming the endocrine system. The muscles are basically composed of protein which is the building blocks essentially. HGH, just as the name implies, generates growth and it's a powerful driver of muscle size, fat loss and brain function. When you increase HGH levels in the body, it promotes and increases synthesis of new protein tissues. This helps with muscle recovery and muscle repair finally allowing new muscles to build. If you work out and increase your HGH levels, you will get to experience muscle mass increase.
Below are 7 tips on how to increase HGH levels for building muscle.
Training
In order to stimulate your HGH levels, you need to engage in training. Intense workouts, energy consuming events and long periods of physical exhaustion have been found to help in releasing more HGH. These catabolic states are known to require extra protein synthesis which is required in the case of energy consumption and fat metabolization. This helps to make up for glycogen depletion.
HGH increase helps to meet the targets of a body builder which is increase muscle mass. When working out, the body muscles do get torn. To ensure fast repair and quick generation of new muscles, increase in HGH is needed.
7 to 9 hours of sleep every night
Sleep is an important factor in everyday life and it helps to fight fatigue as well as allow the body to rest. In order to place the body in a muscle building state, adequate sleep is needed. When sleeping, protein metabolism occurs at a proficient rate which is due to a big spike in HGH release. This occurs within the first hour or so of sleep. After every four hours, small bursts of GH are secreted which means the more sleep you get, the more HGH you produce.
Engage in yoga and meditation
In today's life, which people are accustomed to, it creates several challenges which lead to increase in stress levels. When one is stressed, the body quickly releases cortisol, a hormone that causes damage to the muscles. This leads to testosterone levels reducing which decreases the secretion of GH. When you engage in a stress reducing activity like meditation or yoga, you will help to manage the negative effects brought about by stress.
Have a protein/carbohydrate drink
An hour after engaging in a workout, you need to drink a protein/carbohydrates drink. A post work out drink is very important especially if you want to build muscles. When you consume a high quality and fast digesting protein after a workout, it allows for proper building blocks to be in plenty. When you add carbs into the mix, you help to spike insulin levels which transport muscle building levels directly into the muscle cells.
This helps to jump start repair and growth of muscles finally increasing muscle mass for you.
Don't eat 2 to 3 hours before sleep
When going to bed, it's important to keep your insulin levels as low as possible. This helps to ensure that you get to increase your HGH production levels. This is because when insulin levels are high, your HGH levels are low while insulin levels are low; your HGH levels are high.
The one thing you need to remember is the difference between insulin and blood sugar levels. When you control your blood sugar levels, it has to do more with fat burning and muscle building. This is because anything you eat causes your body to release more insulin especially when you consume proteins.
Eliminate intake of caffeine, nicotine and alcohol
If you want to ensure that you are super anabolic, you need to eliminate alcohol, caffeine and nicotine. According to medical experts, alcohol has been found to interfere with protein synthesis which reduces testosterone levels as well as GH secretions and reduces insulin sensitivity. Caffeine and other drugs have been found to increase cortisol levels which lower testosterone production.

Article Source: http://EzineArticles.com/9381464

What Are the Elements of an Effective Bodybuilding Diet?

A bodybuilding diet is what is most important for muscle gain after exercise workouts. Eating right is a high priority for serious bodybuilders. Measuring calories and watching the kinds of food they eat can ensure that muscle gain takes place without piling on undesirable fat.
Here are some rules that will help with a bodybuilding diet plan:
1. Ensure adequate hydration
Drinking water during and after workouts helps avoid dehydration. In typical weather conditions, a bodybuilder will need to drink 2 liters of water every day.
Sugary soft drinks and alcohol are best avoided. The extra calories will add to fat stores and the osmotic effect of the concentrated solutions will further worsen dehydration. The body's immunity and defences will also be adversely impacted.
2. Calculate carb intake
As most bodybuilders are aware, there are two kinds of carbs - starchy and non-starchy.
Starchy carbohydrates are quickly and easily digested. They lead to an instant spike in blood glucose levels. Examples of starchy carbs are rice, bread and pasta.
Non-starchy carbs, on the other hand, are digested and absorbed more gradually. Blood sugar levels rise slowly to a peak and fall just as slowly afterwards. Non-starchy carbs are found in vegetables and fruits.
An effective bodybuilding diet will include the right proportion of both starchy and non-starchy carbs. The kind of carbs you eat isn't quite as important as how much of each kind you consume. Starchy carbs are best immediately before and shortly after working out, when the body needs a sudden boost in calories. For other meals, it is better to eat non-starchy carbs.
3. Cut down on condiments
Salt and sugar are such an essential part of regular cooking that one hardly thinks about them. But for a bodybuilding diet, it is important to watch salt and sugar intake.
Reducing the amount of salt in food is desirable. And sugar intake should be drastically cut. If sweetening food and drinks is important, alternative options like sweeteners or stevia are preferred.
4. Avoid processed foods
For any bodybuilding plan, it is important to eat only nutritious food that is also healthy. Anything that is sold in a box, carton or bag is processed, and therefore not very healthy.
During the processing, all healthy nutrients are leached out of foodstuffs. What's left behind is empty calories and saturated fats which can be harmful. The simplest approach is to avoid them and eat fresh, raw food or prepare meals from such ingredients.

Article Source: http://EzineArticles.com/9373206

Cycle Training - Pushing to a Peak

There's an old saying "Make haste slowly", the ironic thing is that if you push, push, push your workouts each and every session, you will drive yourself into a sticking point. There is a subtle difference between going all out in your training every time and cycling your efforts to complement your physical and nervous systems. With cycling, you build up intensity to peak, and then you taper off and consolidate your gains by demanding somewhat less from your workouts. All athletes do this. It's a kind of controlled progress.
Any condition that you can maintain year in, year out is not a peak condition. Your body can not be pushed to peak condition, but then it must rest. The edge will inevitably go, but it can be recalled and superseded with a new thrust. Making haste slowly applies very much to bodybuilding. In fact, it is the fastest way of building good quality muscle.
Cycle training is usually practised by the older or more experienced bodybuilder, who may have an all-consuming, fanatical approach to workouts. Day after day of blitzing muscles just doesn't fit their temperament.
Gains in muscular size and strength can only be forced temporarily. Long-term gains must be coaxed, induced in an agreeable manner, by gentle persuasion. Few athletes or bodybuilder, are willing or able to strain to the limit continuously. I doubt that anyone really wants to do curls, or any other exercise, until they are blue in the face, not in a regular basis anyway. The mind rebels. It will not face such effort day after day. Bodybuilding progress, like progress in any other activity is irregular; it's full of peaks and troughs. Don't expect to make continuous progress. A bodybuilder should push for a while, back off, and then push again.
One thing everyone seems to agree upon is that you can't run your body at full throttle all the time. You either have to cycle your training intensity or take occasional lay-offs.
Some bodybuilders cycle their training from one day to another. In other words, they perform a light (less intense) workout every once in a while. With some, this method involves two heavy workouts and two light workouts every seven to eight days. Others may choose to "go light" once every two weeks or so. The number of light (active rest) workouts you allot yourself will depend on your metabolism, your rate of recuperation, and your tolerance for vigorous exercise.
The most common form of cycling your training, however, is to gradually build up your training poundages, number of exercises, and duration of workouts to peak for a particular contest, and then to rest up by changing your exercise habits and down-grading your training intensity.
Also, there is evidence to show that those who push their muscles to failure and beyond for long periods of time and without interruption may overstimulate their adrenal glands, which then respond to the unrelenting stress by dumping excessive amounts of hormone into the bloodstream. It's nice to have a huge flow of adrenaline to help you in an emergency where you may have run or fight for your life, but when this response is triggered too frequently, the adrenal glands become overtaxed and exhausted, with a resulting reduction in output. In short, you become lethargic, lose interest, and show all signs of what is known as the "over training syndrome".

Article Source: http://EzineArticles.com/9335973

Building Muscle - Setting Your Calorie Intake For Lean Muscle Mass Gain

If you have a goal to build more lean muscle mass, one step you will want to take is to make sure you take into account your calorie intake. While it's great to get to the gym and...

• focus on lifting heavy,
• doing all the strength training exercises you know are critical to success,

if you aren't fueling your body to build new muscle, you simply won't get very far.
So how does one go about building more lean muscle mass? Let's go over what you need to know about setting your calorie intake for lean mass gains...
Step One: Identify Your Maintenance Requirements. The very first thing you'll want to do is identify your maintenance needs. Basically, how many calories do you need in a given day to just maintain your body weight?
If you do not know this, it's time to start tracking your calories. Once you do, you'll have a place to start. Until you know how many calories you need daily to maintain your body weight, you will not know where to start from to start seeing muscle mass gains.
Step Two: Add 100 to 250 Calories Per Day To Your Eating Plan. The next step is to begin adding 100 to 250 calories per day, based on how quickly you want to build lean muscle mass. Keep in mind though adding more calories is not necessarily better.
Your body can only build so much muscle in a day, so any calories taken beyond this will just lead to excess fat gain.
Slow and steady is the name of this game. It takes roughly 3500 calories to gain one pound of body weight: something to keep in mind. For staying lean, you should aim to gain anywhere from 1 to 3 pounds per month. Males can err on the higher end of this range while females should err on the lower end.
Step Three: Monitor Your Progress. Once you have your new calorie intake figured out, it's time to get going. Begin eating at this level and monitor your progress.
If you aren't gaining at the weight you expected, adjust your calorie intake accordingly - either up or down.
Step Four: Re-Evaluate. Finally, you'll need to re-evaluate your calorie intake on a regular basis. Remember you may start hitting a plateau after you have gained some weight: this is the time you need to increase your calorie intake further. Constantly be adjusting so you can see ongoing results.
If you calculate your eating plan properly, you can rest assured you will be on track to building more lean muscle mass, transforming yourself in the process.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

Article Source: http://EzineArticles.com/9208121

7 Tips on How To Increase HGH Levels For Building Muscles

Hormones are typically tiny chemical messengers which help to transmit information from one part of the body to another. They are produced by different glands in the body forming the endocrine system. The muscles are basically composed of protein which is the building blocks essentially. HGH, just as the name implies, generates growth and it's a powerful driver of muscle size, fat loss and brain function. When you increase HGH levels in the body, it promotes and increases synthesis of new protein tissues. This helps with muscle recovery and muscle repair finally allowing new muscles to build. If you work out and increase your HGH levels, you will get to experience muscle mass increase.
Below are 7 tips on how to increase HGH levels for building muscle.
Training
In order to stimulate your HGH levels, you need to engage in training. Intense workouts, energy consuming events and long periods of physical exhaustion have been found to help in releasing more HGH. These catabolic states are known to require extra protein synthesis which is required in the case of energy consumption and fat metabolization. This helps to make up for glycogen depletion.
HGH increase helps to meet the targets of a body builder which is increase muscle mass. When working out, the body muscles do get torn. To ensure fast repair and quick generation of new muscles, increase in HGH is needed.
7 to 9 hours of sleep every night
Sleep is an important factor in everyday life and it helps to fight fatigue as well as allow the body to rest. In order to place the body in a muscle building state, adequate sleep is needed. When sleeping, protein metabolism occurs at a proficient rate which is due to a big spike in HGH release. This occurs within the first hour or so of sleep. After every four hours, small bursts of GH are secreted which means the more sleep you get, the more HGH you produce.
Engage in yoga and meditation
In today's life, which people are accustomed to, it creates several challenges which lead to increase in stress levels. When one is stressed, the body quickly releases cortisol, a hormone that causes damage to the muscles. This leads to testosterone levels reducing which decreases the secretion of GH. When you engage in a stress reducing activity like meditation or yoga, you will help to manage the negative effects brought about by stress.
Have a protein/carbohydrate drink
An hour after engaging in a workout, you need to drink a protein/carbohydrates drink. A post work out drink is very important especially if you want to build muscles. When you consume a high quality and fast digesting protein after a workout, it allows for proper building blocks to be in plenty. When you add carbs into the mix, you help to spike insulin levels which transport muscle building levels directly into the muscle cells.

Article Source: http://EzineArticles.com/9381464

Why Is Natural Bodybuilding So Appealing?

Natural bodybuilding means gaining muscle without using accessories like drugs or dietary supplements to bulk up.
For centuries, bodybuilders have pushed the envelope in their quest for bigger, stronger muscles. Some were even willing to risk safety and health by using drugs and supplements to add bulk to their physique, without caring about the long-term effects of such practices on their body and health.
In the modern era, this trend still remains but has been overshadowed by the move towards safe and healthy bodybuilding. Natural bodybuilding happens without the need for drugs that enhance performance or food supplements that alter metabolism.
So what are the staples of natural body building?
1. Exercise
2. Nutrition
There is no role in this model for injecting materials that are the substrate for muscle development, or taking hormones like anabolic steroids that assist the body in diverting the building blocks of muscle growth to the appropriate areas that the bodybuilder wants to develop.
Natural bodybuilding is a rather exclusive term with strict definitions. Let's say one starts out with exercise and good nutrition alone, achieves muscle gain, and then hits a plateau. If that person now resorts to a brief period of dietary supplements or other artificial aids to further muscle gain, the term "natural body building" no longer applies. They are disqualified!
Are no aids or accessories allowed?
Equipment, tools and machines that will help build muscle are a part of natural bodybuilding programs. Training routines often require specific kinds of equipment for exercising. That doesn't make it "artificial" bodybuilding. Even certain kinds of "supplements" are allowed without violating the rigid guidelines that determine if a program is natural or not.
What matters is adhering to the principle of developing muscles without having to seek artificial aids or unhealthy performance enhancers along the way.
Why is all bodybuilding not natural?
There are different reasons for wanting to gain muscle. In many cases, it is a competitive instinct. Whether bodybuilders workout as a sport, to participate in contests, or just to look better than their peers, this competitive instinct drives them to seek results. And in professional bodybuilding, such results translate into financial advantages because prize money that's at stake in contests and competition is often significant.
When natural attempts at building muscle stall at a certain point, there is a temptation to try other methods to accelerate growth. Of course, persisting with the natural approach will eventually achieve this same goal, but it takes time, persistence and sustained effort. The lure of taking a pill or injection or drink that will help get over the bump often seems attractive.

Article Source: http://EzineArticles.com/9373224

What Are the Elements of an Effective Bodybuilding Diet?

A bodybuilding diet is what is most important for muscle gain after exercise workouts. Eating right is a high priority for serious bodybuilders. Measuring calories and watching the kinds of food they eat can ensure that muscle gain takes place without piling on undesirable fat.
Here are some rules that will help with a bodybuilding diet plan:
1. Ensure adequate hydration
Drinking water during and after workouts helps avoid dehydration. In typical weather conditions, a bodybuilder will need to drink 2 liters of water every day.
Sugary soft drinks and alcohol are best avoided. The extra calories will add to fat stores and the osmotic effect of the concentrated solutions will further worsen dehydration. The body's immunity and defences will also be adversely impacted.
2. Calculate carb intake
As most bodybuilders are aware, there are two kinds of carbs - starchy and non-starchy.
Starchy carbohydrates are quickly and easily digested. They lead to an instant spike in blood glucose levels. Examples of starchy carbs are rice, bread and pasta.
Non-starchy carbs, on the other hand, are digested and absorbed more gradually. Blood sugar levels rise slowly to a peak and fall just as slowly afterwards. Non-starchy carbs are found in vegetables and fruits.
An effective bodybuilding diet will include the right proportion of both starchy and non-starchy carbs. The kind of carbs you eat isn't quite as important as how much of each kind you consume. Starchy carbs are best immediately before and shortly after working out, when the body needs a sudden boost in calories. For other meals, it is better to eat non-starchy carbs.
3. Cut down on condiments
Salt and sugar are such an essential part of regular cooking that one hardly thinks about them. But for a bodybuilding diet, it is important to watch salt and sugar intake.
Reducing the amount of salt in food is desirable. And sugar intake should be drastically cut. If sweetening food and drinks is important, alternative options like sweeteners or stevia are preferred.

Why Is Natural Bodybuilding So Appealing?

Natural bodybuilding means gaining muscle without using accessories like drugs or dietary supplements to bulk up.
For centuries, bodybuilders have pushed the envelope in their quest for bigger, stronger muscles. Some were even willing to risk safety and health by using drugs and supplements to add bulk to their physique, without caring about the long-term effects of such practices on their body and health.
In the modern era, this trend still remains but has been overshadowed by the move towards safe and healthy bodybuilding. Natural bodybuilding happens without the need for drugs that enhance performance or food supplements that alter metabolism.
So what are the staples of natural body building?
1. Exercise
2. Nutrition
There is no role in this model for injecting materials that are the substrate for muscle development, or taking hormones like anabolic steroids that assist the body in diverting the building blocks of muscle growth to the appropriate areas that the bodybuilder wants to develop.
Natural bodybuilding is a rather exclusive term with strict definitions. Let's say one starts out with exercise and good nutrition alone, achieves muscle gain, and then hits a plateau. If that person now resorts to a brief period of dietary supplements or other artificial aids to further muscle gain, the term "natural body building" no longer applies. They are disqualified!
Are no aids or accessories allowed?
Equipment, tools and machines that will help build muscle are a part of natural bodybuilding programs. Training routines often require specific kinds of equipment for exercising. That doesn't make it "artificial" bodybuilding. Even certain kinds of "supplements" are allowed without violating the rigid guidelines that determine if a program is natural or not.
What matters is adhering to the principle of developing muscles without having to seek artificial aids or unhealthy performance enhancers along the way.
Why is all bodybuilding not natural?
There are different reasons for wanting to gain muscle. In many cases, it is a competitive instinct. Whether bodybuilders workout as a sport, to participate in contests, or just to look better than their peers, this competitive instinct drives them to seek results. And in professional bodybuilding, such results translate into financial advantages because prize money that's at stake in contests and competition is often significant.
When natural attempts at building muscle stall at a certain point, there is a temptation to try other methods to accelerate growth. Of course, persisting with the natural approach will eventually achieve this same goal, but it takes time, persistence and sustained effort. The lure of taking a pill or injection or drink that will help get over the bump often seems attractive.
There are several body building workouts and diets designed specifically to help those devoted to the natural approach. And the extensive use of these resources indicates that there is still a sizable number of bodybuilders who continue to shun artificial boosters for muscle gain.

Article Source: http://EzineArticles.com/9373224

5 Useful Tips On How To Gain Weight Fast

If you're all skin and bones and want to know how to gain weight fast, then these 5 tips will help you add some flesh and muscle to your frame.
While it may not seem apparent, gaining weight is just as difficult as losing weight. Those who are skinny or thin are that way for a reason. They eat less than normal, or have such a high metabolic rate that they burn off all extra calories, leaving little or nothing to build their body on.
So how to gain weight fast if you're a rapid burner who can't seem to eat your way to more muscle? The standard advice to eat fatty or sugar-rich food isn't effective. The reason is that the extra calories in these diets tend to be deposited on your body in the form of unhealthy fat rather than solid muscle.
The best way to gain weight is to eat food rich in calories as well as protein. That's the right approach to get adequate nutrition while providing your body with the substrate required to build muscle. Your food must be rich in protein and include moderate amounts of carbohydrate and fat.
Here are 5 tips to put on weight the healthy and natural way.
1. Avoid snacking in between meals. Have just 3 large meals daily. Include starchy food like potatoes, pasta and bread in your diet. But don't eat chips, crisps and other fried snacks that only provide empty calories. They not only help you gain weight, but they are also bad for your health.
2. Eat eggs and lean meat. Chicken and turkey are excellent sources of animal protein. Legumes, beans and peas are good sources of plant protein for vegetarians. By combining protein-rich food with carbs and vegetables you can plan a balanced and healthy diet.
3. Take dietary supplements. Protein shakes and whey drinks provide a boost of protein and amino acids in the immediate post-workout period. By taking these building blocks of muscle growth, you will quickly bulk up and become stronger.
read more here / http://www.buildmuscle2016.blogspot.com

Article Source: http://EzineArticles.com/9376706

5 Useful Tips On How To Gain Weight Fast

If you're all skin and bones and want to know how to gain weight fast, then these 5 tips will help you add some flesh and muscle to your frame.
While it may not seem apparent, gaining weight is just as difficult as losing weight. Those who are skinny or thin are that way for a reason. They eat less than normal, or have such a high metabolic rate that they burn off all extra calories, leaving little or nothing to build their body on.
So how to gain weight fast if you're a rapid burner who can't seem to eat your way to more muscle? The standard advice to eat fatty or sugar-rich food isn't effective. The reason is that the extra calories in these diets tend to be deposited on your body in the form of unhealthy fat rather than solid muscle.
The best way to gain weight is to eat food rich in calories as well as protein. That's the right approach to get adequate nutrition while providing your body with the substrate required to build muscle. Your food must be rich in protein and include moderate amounts of carbohydrate and fat.
Here are 5 tips to put on weight the healthy and natural way.
1. Avoid snacking in between meals. Have just 3 large meals daily. Include starchy food like potatoes, pasta and bread in your diet. But don't eat chips, crisps and other fried snacks that only provide empty calories. They not only help you gain weight, but they are also bad for your health.
2. Eat eggs and lean meat. Chicken and turkey are excellent sources of animal protein. Legumes, beans and peas are good sources of plant protein for vegetarians. By combining protein-rich food with carbs and vegetables you can plan a balanced and healthy diet.
3. Take dietary supplements. Protein shakes and whey drinks provide a boost of protein and amino acids in the immediate post-workout period. By taking these building blocks of muscle growth, you will quickly bulk up and become stronger.

read more here / http://www.buildmuscle2016.blogspot.com

Article Source: http://EzineArticles.com/9376706

Muscle Building Diet - What To Eat?

It isn't unusual for bodybuilders to binge eat while on a muscle building diet. The hope is that if they eat a lot, they'll magically bulk up. It's possible that might happen, but more likely that they will add fat more than muscle.
A shotgun approach to gain muscle doesn't work as well as a formal and structured muscle building diet. These diets will help achieve the twin goals of burning off excess fat and building muscle. A nice benefit is that it will accomplish this faster and more efficiently.
By knowing what food to eat and how much to eat, it is more likely that a bodybuilder will burn off fat and add muscle right from the beginning. An effective muscle building diet must be based on the right kind of muscle building foods. Here are 4 of the best types:
1. Egg Whites
Egg white is rich in protein. What makes this form of protein more efficient at muscle growth than other vegetable protein is the high biological value. That's why egg whites are included in most muscle building diets. The protein in egg white becomes the building block for other, more complex proteins that make up muscle. As an additional benefit, eggs are rich in minerals and vitamins as well.
2. Chicken and Turkey
Lean meats are an excellent source of muscle building proteins. This source of animal protein is of high quality. Lean meat also has less saturated fat, making it healthier to eat even for dieters with medical conditions. Other forms of animal protein are also acceptable alternatives to chicken and turkey.
3. Fish
Fish is considered to have a higher content of fatty acids, but is still a good choice for muscle building diets. The reason to prefer fish over red meat is the quality of fat. Omega 3 fatty acids are found in fish oil, and these essential fats are important in helping the synthesis of protein in muscle. For this effect, the ideal types of fish are tuna, salmon and trout.
4. Some types of Carbs
A bodybuilding diet is traditionally considered to be made up of proteins alone. But for a balanced diet, carbs and fats are also necessary. Carbs provide energy to muscles while exercising, and help replenish reserves of glycogen.
Foods rich in carbs like sweet potatoes and oats are helpful in muscle building when consumed just before a workout. Complex carbohydrates that are digested more slowly provide a sustained level of blood sugar which serves as a consistent energy source for muscular activity.

Article Source: http://EzineArticles.com/9373434

How To Gain Muscle Fast and easly

How to gain muscle? The answer is obvious. You should exercise regularly. But how to gain muscle fast? That's a harder question to answer - and the answer isn't quite as obvious.
It might seem as if the best way to bulk up quickly is to do more intense workouts. After all, every time you hit the gym, you feel that rush of blood and your muscles suddenly look larger. It's stimulating and gets you excited about returning for another session soon.
But when you drink a protein shake after your workout, there's no such buzz or feeling of excitement. Does this mean a protein supplement isn't important to gain muscle fast? It most definitely is important, because if you want your muscles to grow bigger after exercise, you must feed it the material needed to build more muscle.
What foods can help you gain muscle?
Broadly speaking, more carbohydrate and protein is better for body building. Starchy food that is rich in carbs should be eaten just before or after exercise, when your body needs more calories.
Here are 4 more things to watch while planning your bodybuilding diet.
1. Eat more calories
Your muscles need energy to perform the exercises which make up your workout routine, and some extra energy to grow bigger. So you should know what to eat if you want to gain muscle fast.
But be careful about the type of food you eat. Processed foods and junk food are harmful and should be avoided. Choose healthy alternatives. Whole grain, vegetables and fruits are excellent options. While eating more calories is important to build muscle, don't go overboard. Eating too many calories is not good when you're trying to gain muscle quickly.
2. Consume more protein
The building blocks of muscle are amino-acids which are obtained from the digestion of protein in food. That's why protein is essential to gain muscle fast. Most meals should include protein if bodybuilding and muscle growth is a goal. On average, it takes 1 to 2 grams of protein in diet to gain a pound in weight.
There are several excellent sources of protein including egg whites, soy products, chicken and salmon.
3. Drink plenty of water
Many bodybuilders underestimate the role of water in building muscle. It is important to stay hydrated while exercising. The daily recommended intake of water is at least 2 liters.
Coffee and other caffeinated drinks, soda, cola and fizzy drinks are not desirable as they produce dehydration. Plain water is the best choice, as it hydrates the body adequately without adding empty calories from sugar in soft drinks. Water even cleanses the body of metabolic waste products.

Article Source: http://EzineArticles.com/9373293

Muscle Building Diet - What To Eat?

It isn't unusual for bodybuilders to binge eat while on a muscle building diet. The hope is that if they eat a lot, they'll magically bulk up. It's possible that might happen, but more likely that they will add fat more than muscle.
A shotgun approach to gain muscle doesn't work as well as a formal and structured muscle building diet. These diets will help achieve the twin goals of burning off excess fat and building muscle. A nice benefit is that it will accomplish this faster and more efficiently.
By knowing what food to eat and how much to eat, it is more likely that a bodybuilder will burn off fat and add muscle right from the beginning. An effective muscle building diet must be based on the right kind of muscle building foods. Here are 4 of the best types:
1. Egg Whites
Egg white is rich in protein. What makes this form of protein more efficient at muscle growth than other vegetable protein is the high biological value. That's why egg whites are included in most muscle building diets. The protein in egg white becomes the building block for other, more complex proteins that make up muscle. As an additional benefit, eggs are rich in minerals and vitamins as well.
2. Chicken and Turkey
Lean meats are an excellent source of muscle building proteins. This source of animal protein is of high quality. Lean meat also has less saturated fat, making it healthier to eat even for dieters with medical conditions. Other forms of animal protein are also acceptable alternatives to chicken and turkey.
3. Fish
Fish is considered to have a higher content of fatty acids, but is still a good choice for muscle building diets. The reason to prefer fish over red meat is the quality of fat. Omega 3 fatty acids are found in fish oil, and these essential fats are important in helping the synthesis of protein in muscle. For this effect, the ideal types of fish are tuna, salmon and trout.
4. Some types of Carbs
A bodybuilding diet is traditionally considered to be made up of proteins alone. But for a balanced diet, carbs and fats are also necessary. Carbs provide energy to muscles while exercising, and help replenish reserves of glycogen.
Foods rich in carbs like sweet potatoes and oats are helpful in muscle building when consumed just before a workout. Complex carbohydrates that are digested more slowly provide a sustained level of blood sugar which serves as a consistent energy source for muscular activity

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How Can A Skinny Guy Get Bigger?

Growing up I was always the little guy. I was the little guy on the playground in grade school. I was the little guy in high school. It seemed like I would never grow, put on weight and end the life of being skinny.
The odd thing was that I ate plenty of food. I ate three big meals a day and even added a few snacks in between. Later though I discovered that what I was eating was not going to help a skinny guy get bigger.
My Monster Brother
Shortly after high school, I was about 5'8 and weighed around 120 pounds. I was skinny to say the least. Not only was I skinny, but I was sick of being skinny.
As it turns out, my brother was an avid weightlifter. He wasn't just any weightlifter either. He was a huge weightlifter. He was about 5'8 and weighed almost 240 pounds... and it wasn't fat either.
I sat down with my brother and asked him directly, how can a skinny guy get bigger? Heck, by this point I didn't even know if it was possible. Because up until this point nothing I tried had ever worked.
After a little discussion, my brother promised me that it wasn't an impossible task for me to grow in size and he had a workout plan that could help any skinny guy get bigger.
The Workout
I had gone to the gym plenty of times in high school. The problem was I didn't go consistently, which is a must when trying to get bigger. Also, I didn't know how to work out in terms of which exercises to do and how often I should be working out, etc. This is where my brother's plan really came into play.
The funny thing is that like a lot of people, I had always assumed that in order to workout correctly, you had to spend hours and hours in the gym every single day. Well, maybe collectively you spent hours in the gym, but for a single workout you only needed to spend approximately 50 minutes in the gym four times a week.
The workout my brother gave me involved training two body parts a day and four exercises per body part. For the most part each exercise included a warm up set and three heavy sets. - This came to a total of eight exercises.
As far as workout frequency, I was to work out two days, take a day off and then workout two more days before taking the last two days off. The body needs time to rest in order to grow.
On day one I would work chest and triceps. On day two I would work my legs. For day three I would simply rest and take time to recover. Day four I would work my back and my biceps and on day five I would work shoulders and triceps. Days six and seven it was back to rest and recovery. Then it would start all over.
Workout Diet
How can a skinny guy get bigger by eating anything? Well, he can't. In order to add quality weight like muscle, skinny guys should eat five meals a day. They should take in 1.5 grams of protein per pound of body weight per day. So if a guy weighs 100 pounds, he will need to eat 150 grams of protein every day. This means that per meal he should have 30 grams of protein.
In order to take in enough protein, the daily diet should be supplemented with protein powder and protein bars. Other meals should consist of fish, chicken, beef, vegetables and complex carbs like sweet potatoes, brown rice and oatmeal.
Note, diet is extremely important if you are looking to add mass. No matter how hard you are working out, if you are not taking in enough of the right calories, you won't grow.

Article Source: http://EzineArticles.com/9358098

How Can A Skinny Guy Get Bigger?

Growing up I was always the little guy. I was the little guy on the playground in grade school. I was the little guy in high school. It seemed like I would never grow, put on weight and end the life of being skinny.
The odd thing was that I ate plenty of food. I ate three big meals a day and even added a few snacks in between. Later though I discovered that what I was eating was not going to help a skinny guy get bigger.
My Monster Brother
Shortly after high school, I was about 5'8 and weighed around 120 pounds. I was skinny to say the least. Not only was I skinny, but I was sick of being skinny.
As it turns out, my brother was an avid weightlifter. He wasn't just any weightlifter either. He was a huge weightlifter. He was about 5'8 and weighed almost 240 pounds... and it wasn't fat either.
I sat down with my brother and asked him directly, how can a skinny guy get bigger? Heck, by this point I didn't even know if it was possible. Because up until this point nothing I tried had ever worked.
After a little discussion, my brother promised me that it wasn't an impossible task for me to grow in size and he had a workout plan that could help any skinny guy get bigger.
The Workout
I had gone to the gym plenty of times in high school. The problem was I didn't go consistently, which is a must when trying to get bigger. Also, I didn't know how to work out in terms of which exercises to do and how often I should be working out, etc. This is where my brother's plan really came into play.
The funny thing is that like a lot of people, I had always assumed that in order to workout correctly, you had to spend hours and hours in the gym every single day. Well, maybe collectively you spent hours in the gym, but for a single workout you only needed to spend approximately 50 minutes in the gym four times a week.
The workout my brother gave me involved training two body parts a day and four exercises per body part. For the most part each exercise included a warm up set and three heavy sets. - This came to a total of eight exercises.
As far as workout frequency, I was to work out two days, take a day off and then workout two more days before taking the last two days off. The body needs time to rest in order to grow.

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Article Source: http://EzineArticles.com/9358098

Cycle Training - Pushing to a Peak

There's an old saying "Make haste slowly", the ironic thing is that if you push, push, push your workouts each and every session, you will drive yourself into a sticking point. There is a subtle difference between going all out in your training every time and cycling your efforts to complement your physical and nervous systems. With cycling, you build up intensity to peak, and then you taper off and consolidate your gains by demanding somewhat less from your workouts. All athletes do this. It's a kind of controlled progress.
Any condition that you can maintain year in, year out is not a peak condition. Your body can not be pushed to peak condition, but then it must rest. The edge will inevitably go, but it can be recalled and superseded with a new thrust. Making haste slowly applies very much to bodybuilding. In fact, it is the fastest way of building good quality muscle.
Cycle training is usually practised by the older or more experienced bodybuilder, who may have an all-consuming, fanatical approach to workouts. Day after day of blitzing muscles just doesn't fit their temperament.
Gains in muscular size and strength can only be forced temporarily. Long-term gains must be coaxed, induced in an agreeable manner, by gentle persuasion. Few athletes or bodybuilder, are willing or able to strain to the limit continuously. I doubt that anyone really wants to do curls, or any other exercise, until they are blue in the face, not in a regular basis anyway. The mind rebels. It will not face such effort day after day. Bodybuilding progress, like progress in any other activity is irregular; it's full of peaks and troughs. Don't expect to make continuous progress. A bodybuilder should push for a while, back off, and then push again.
One thing everyone seems to agree upon is that you can't run your body at full throttle all the time. You either have to cycle your training intensity or take occasional lay-offs.
Some bodybuilders cycle their training from one day to another. In other words, they perform a light (less intense) workout every once in a while. With some, this method involves two heavy workouts and two light workouts every seven to eight days. Others may choose to "go light" once every two weeks or so. The number of light (active rest) workouts you allot yourself will depend on your metabolism, your rate of recuperation, and your tolerance for vigorous exercise.
The most common form of cycling your training, however, is to gradually build up your training poundages, number of exercises, and duration of workouts to peak for a particular contest, and then to rest up by changing your exercise habits and down-grading your training intensity.
Also, there is evidence to show that those who push their muscles to failure and beyond for long periods of time and without interruption may overstimulate their adrenal glands, which then respond to the unrelenting stress by dumping excessive amounts of hormone into the bloodstream. It's nice to have a huge flow of adrenaline to help you in an emergency where you may have run or fight for your life, but when this response is triggered too frequently, the adrenal glands become overtaxed and exhausted, with a resulting reduction in output. In short, you become lethargic, lose interest, and show all signs of what is known as the "over training syndrome".

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Article Source: http://EzineArticles.com/9335973

Why Bulking Up Is A Bad Idea

When you set out to improve your physique, your mindset and how you think about training and nutrition is everything. It is the single most important thing that will determine the results you get. Making changes in your thinking can often yield huge improvements in results. One such change many guys can make is getting rid of the idea of "bulking" up. For years, men have wanted to "bulk" up when trying to put on muscle and add mass to their physiques. Unfortunately this has lead to many guys putting on a lot of one thing, fat.
When I think of the word bulk, as far as building a physique goes, I think of some nondescript type of weight. It could be muscle, it could be fat, it could be water. When most guys think of bulking up, they don't have a clear cut picture of what the end result looks like in their mind. All they know is that the want the weight on the scale to go up and they want to look bigger. So as long as those two things are happening, they are accomplishing their goal. Even if most of the weight they are adding is fat and water.
If you are gaining large amounts of fat around your arms, chest, back and legs, technically you are going to appear bigger and weigh more but you are not building a better physique. Because they don't have a clear cut picture of what they want to look like, it easily can lead to lack of training intensity and a poor diet, neither of which lead to being more muscular but can lead to weighing more.
The solution? When trying to add mass to your physique you don't want to be thinking about bulking up but rather you want to muscle up. In other words, you want to think about adding muscle mass only. This will help create a clearer picture in your mind of what you want to look like. You will see yourself as looking more muscular and not just bigger (although having more muscle generally leads to being bigger). This will inevitably move you to do the things necessary to create that physique (intense workouts, quality nutrition, etc.). This may seem like a small change in thinking. However, it is extremely powerful in changing your results for the better and is a change that anyone should definitely make.

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Article Source: http://EzineArticles.com/9286225